Category Archives: Fat Burn Workouts

Bootcamp Fit: Week 6 Strength Circuit Workout

Congrats if you’ve made it to this point! How are you feeling? I’ve noticed major differences in my energy level, as well as in how my clothes fit. (My smaller-sized jeans fit comfortably now!) Everyday things—running up the subway steps, toting my groceries—feel a bit easier thanks to the strength and mobility work I’ve been doing in ETC.

Ready for one more big push? You’ve got five weeks under your belt, which means you’re ready for the hardest routine yet. If you’ve been following along, these moves should feel familiar—many are very similar to those we did last week, only slightly more challenging. For example, we’re adding a biceps curl to the lunge, and we’re jumping rather than stepping back in the Overhead Push Press. Let’s finish off our 6 Weeks to Bootcamp Fit challenge by working harder—and trying to squeeze in even more reps of each move—than we have in any other week.

HOW IT WORKS ?Start with a 10- to 15-minute dynamic warm-up (think squats, lunges, inchworm, etc.) or try this warm-up routine. Then, begin the circuit below. Perform each exercise for one minute (or 30 seconds if noted), taking little to no rest between moves. Rest for one minute. Then repeat the entire circuit. Cool down with five minutes of dynamic stretching or foam rolling.

And remember: If you need more of a challenge… During ETC classes, we do metabolic drills (think burpees, squat jumps, and mountain climbers) in between circuits. “These metabolic drills are short bursts of work that will impact your metabolism post-workout and add to the benefits you get from the circuit exercises,” says Lashaun Dale, Senior National Group Fitness Creative Manager at Equinox. Perform one drill for 30 seconds to one minute—pushing as hard as you possibly can while maintaining good form. Do one or two drills before repeating the circuit below.

*Be sure to choose dumbbells that are challenging but allow you to maintain good form. If you can, go up by two pounds from the weights you used last week.

MOVE 1 Push Up with Alternating Shoulder Taps

Begin in plank position with hands slightly wider than shoulder-width and legs extended. Keeping spine neutral, bend elbows and lower chest towards floor. Stop when elbows are parallel with sides (A). Next, press back up to start while bringing right hand to tap left shoulder (B). Return hand to floor, and repeat steps A and B, this time bringing left hand to right shoulder. Continue alternating for the entire minute.

MOVE 2 Supine Lat Pull Over with Knee Lift

Holding one medium to heavy dumbbell, lie back over step platform to support head and shoulders, with lower body in bridge position. With dumbbell between both hands, slowly reach straight arms overhead towards floor, keeping core engaged and ending with biceps by ears (A). Keeping hips and chest lifted, pull dumbbell over chest, ending with arms straight and perpendicular to the floor; at the same time, lift right foot off the ground, knee bent at a 90-degree angle, until knee is directly over hip and foot is in line with left knee (B). Place foot down and repeat steps A and B, this time with the left leg, then continue alternating legs for a total of one minute.

MOVE 3 Jump Back to Floor to OH Push Press

Holding a dumbbell in each hand, squat to place dumbbells on floor (A). With core engaged, jump back into plank position (B). Immediately jump feet back to squat position, then pick up dumbbells to load squat (C). Press to standing as you press weights to ceiling in one powerful motion (D). Lower dumbbells down to shoulders, and repeat steps A through D for the entire minute. Keep movement controlled and powerful.

MOVE 5 Football Runs

With feet just wider than hip distance, squat down a few inches so knees are slightly bent. Begin quickly stepping from left to right, simulating a football run, staying on toes and balls of feet (A). Stay low and continue this “fast feet” motion for a total of 30 seconds.

MOVE 6 Single Leg Reverse Lunge Pull with Biceps Curl

Begin standing with right foot on Gliding Disc (or towel on smooth floor surface), holding a medium to heavy dumbbell in each hand (A). Bend left knee and slide right foot back into a Reverse Lunge until left knee is bent 90 degrees, with the knee directly over the toes; at the same time, curl dumbbells to shoulders and hold for a beat at bottom of lunge (B). Press right foot into disc and, by engaging core and with control, pull it back up to starting position while lowering arms to side. Repeat for a total of 30 seconds, then switch to other side.

MOVE 7 Step Assisted T Plank with Leg Adduction

Rest on left hand. Place right foot on top of step platform and left leg extended on ground in front of step. Extend right arm toward ceiling. Lift hips up to create one long line from head to top leg (A). Next, lift left leg up slightly past right leg (B), and lower to floor. Repeat for a total of 30 seconds. Switch to other side.

Blast Fat with These 5 Total-Body Combo Moves

A great workout doesn’t need to take hours (in fact, it really shouldn’t, unless you’re training for an endurance event). With the right moves, you can hit all the major muscle groups in limited time—effectively killing that excuse once and for all. This dumbbell-and-bodyweight circuit, with the exercises performed back-to-back, should take about five minutes from start to finish; aim for a minimum three sets (with a one-minute rest between); do up to five for an aerobically challenging, calorie-torching strength routine.

MOVE 1 Split squat with overhead press

Grab a pair of 8- or 10-pound dumbbells. Stagger your stance into a wide step, one foot forward and one back with hips squared, and hold the weights just above your shoulders, elbows close into your sides (A). Leaning forward ever so slightly, bend both your knees to come down into a lunge position (B). Press up through your front leg while simultaneously lifting the weights straight up into the air, keeping your elbows pointing forward and your arms in line with your ears (C). As you lower back into the lunge for the next rep, lower the weights back to your shoulders. Do 8 reps on each side then switch your split for 8 more.

MOVE 2 Lateral lunges with side chop

Pick up one dumbbell in both hands, and hold it lengthwise close to your chest (A). Step out with one foot to the side, bending that knee and sitting way back. You want your stance to be wide enough that your hip, knee, and foot are in the same line. Move the weight so it’s adjacent to your working hip (B). Return the weight to center before pressing out of the bent leg to push yourself back to stand. Do 7 more to one side, then 8 on the other.

MOVE 3 Pushup with rows

Place your dumbbells on the ground parallel to each other and a little wider than shoulder-width apart. Set up in a plank position with your hands grasping the dumbbells (A). Perform a slow pushup, bending your elbows back, lowering your chest, and allowing your shoulder blades to pinch together (B). Push back up. Once you’re back to the top, shift your weight into one arm, and lift the weight in the other hand up so your elbow rises above your side (C). Control the return down, then do a row on the other side (D). Engage your core to keep your body from twisting or your hips from hiking throughout the rows. Do 8 full reps. (If the long plank proves too challenging, the sequence can be performed with your knees down, just be sure to align your shoulders, hips, and knees in the same plane.)

MOVE 4 Curtsy with bicep curls

Stand up and hold your weights by your sides (A). Pick up one foot and step it back, across, and behind the other, bending both knees to lower down into a curtsy squat. Hold the position while you perform a bicep curl with both arms (B). Step back to the start position. Step to the other side and repeat the sequence. That’s one rep; do 7 more.

MOVE 5 Plank with single-leg kickbacks

Come down onto your hands and toes into a high plank position (A). Pick up one flexed foot off the ground then bend the knee and bring it in toward your belly button, taking care to keep your hips and shoulders at the same level (B). Extend the bent leg back out and up, as high as you can without arching your back (C). Do 8 reps with one leg, then 8 with the other—keep everything level as you switch your feet. (If holding the plank is too intense, you can do the exercise from hands and knees, keeping the knee of the working leg hovering off the ground. The same no-back-arching rule applies.)

Add these calorie-torching “afterburner” abs moves to your workout

Want an extra challenge and an even sleeker stomach? Add these calorie-torching “afterburner” ab moves to your workout. And then check out Brooke Siler’s incredible book, The Women’s Health Big Book of Pilates, for even more toning and whittling Pilates workouts.

MOVE 1 Kneeling Butterfly

Kneel on the mat facing away from the anchor, knees hip-width apart. Raise your arms out to shoulder height and lean forward slightly, keeping your body in a straight line from head to knees (a). Inhale and twist your torso to the left, pulling the right handle overhead and the left just behind your hip, maintaining equal tension in the bands as you twist (b). Exhale and slowly return to start. Repeat, twisting to the other side. That’s one rep. Do four.

Quick Tip: Brace your core and squeeze your glutes before you start.

MOVE 2 Side-Bend Arm Circles

Holding both ends of the bands, walk your knees farther away from the anchor for more tension, then bend to the side toward the anchor and place your inside fist on the floor; extend your top leg away from you and raise the band overhead (a). Keeping your core tight, inhale and draw your arm above your top hip (b), then exhale as you continue to circle the band around (c) until your hand returns to the starting position. That’s one rep. Repeat three times and then repeat three full circles in the opposite direction.

MOVE 3 Lotus

Grab the band’s handle with your right hand and kneel at the far end of the mat. With your right side facing the anchor, raise both arms to shoulder height (a). Inhale and raise both arms overhead, trying to touch your hands together (b). Exhale and slowly return to start. Do four reps per side.

5 Moves that Make You Stronger, FAST

Hold it right there! These isometric moves only LOOK easy

Isometric exercises

Isometric exercises, in which you hold a position perfectly still for a few seconds, trigger a ton of activity in your muscles—a real boon to boosting strength and endurance. (Just think how quickly you feel it in your biceps when carrying a bunch of grocery bags.)

Do these exercises up to three times through as a circuit, medium dumbbells optional. Hold each one for at least 10 seconds, then rest for a moment before moving on to the next exercise.

You can also use them in supersets to compliment their moving-exercise counterparts (i.e., do a set of 10 squats and then move #1, a wall seat; do a set of 10 close-arm pushups and then move #2, low plank, etc.). Or, just sneak one in here and there for a little tone-up throughout the day. (Skip ‘em entirely, though, if you’re pregnant or have high blood pressure—isometric action can elevate BP levels.)

MOVE 1 Wall Seat

Get your thigh muscles firing (and burning). Place your feet about 18 inches from a wall, hip width apart (A). Sit back and down so your back is flat against the wall, and your upper legs are parallel to the ground. Raise your arms, dumbbells in hand, so they’re also parallel to get your front shoulder muscles into the act (B).

MOVE 2 Low Plank

Yogis know that this position is tough enough for your core and arm muscles when you’re moving through it, let alone locking it in place. Start in a straight-arm plank, with your hands right under your shoulders. Bend your elbows down and back so they’re just grazing your sides, then stop (A).

MOVE 3 Tabletop

To get a high tight butt, pick it up. Sit on the floor, knees bent, and place your hands behind your bottom, fingertips pointing forward (A). Lift your entire core up so that your body is parallel to the floor from your knees to your chest to your head. Clench your glutes to maintain your form (B). (Too much pressure on your shoulders? Rest them on a bench or sofa to prop your body up instead.)

MOVE 4 The Airplane

Want strong, sexy shoulders? Grab a pair of dumbbells and fly through this exercise. Stand with feet hip width apart (A), and hinge over at your hips. Open up your arms in a T shape, with slight bend at the elbows. Now keep ‘em there (B).

MOVE 5 Side Stars

For celebrity-caliber abs, up the oblique-toning challenge of your usual side plank (A) by raising your top arm and leg, so your body forms a (slightly tilted) star shape (B). (Don’t let those hips dip!) Now do the other side for however long you endured the first one.

The Quick Workout That Will Boost Your Fat Burn

Slim down fast with these calorie-blasting metabolic moves

Tossing a single match on a pile of wood won’t ignite a strong flame. An entire box of matches, however? That’s the start of a kick-ass bonfire.

This is the sort of fiery result that your internal fat burners will get from the fast-paced intervals in this workout—a series of high-powered, total-body exercises. “This heart-pumping circuit packs in explosive movements in multiple directions, which activates your fast-twitch muscle fibers,” says certified strength and conditioning specialist B.J. Gaddour, CEO of StreamFit.com, who created this workout. Why that matters: Fast-twitch fibers burn calories at a faster rate than slow-twitch fibers; add in the fact that you’re engaging nearly every major muscle group, and the result is a supercharged metabolism during and after your workout.

Perform each exercise as a one-minute interval: Do as many reps as you can in 30 seconds, then rest for 30 seconds before continuing to the next move. Rest one minute at the end, then repeat the circuit two more times. If you’re not time-crunched, perform up to six intervals for a 30-minute workout.

MOVE 1 Lunge Run

Stand with your feet hip-width apart, arms at your sides (a). Step back and lower into a reverse lunge, then pump your arms like you’re running for three to five seconds, keeping your core tight (b). Press through your front heel to return to standing, then quickly repeat on the other side; continuing alternating.

MOVE 2 Low-Box Burpee

Stand facing a box or step with your feet hip-width apart (a). Sit your hips back, bend your knees, and place your hands on the step (b), then jump both feet behind you so that your body forms a straight line from head to heels (c). Quickly reverse the movement to return to standing.

MOVE 4 Primal Pushup

Start in a pushup position (a), then bend your knees and sit your hips back as far as you can, arms straight (b). In one motion, shift your weight onto your hands and drive your right foot forward into a lunge position, raising your right hand off the ground (c). Reverse the movement to return to start, and repeat on the other side; continue alternating.

Here’s the thing about the relationship between time and exercise: Even if we could all find five free minutes each day (and it’s safe to assume most of us can), we likely wouldn’t use it to work out.

That’s because many women assume that five minutes isn’t long enough to actually help drive results; plus, not many workouts are created for super-short time frames. What ends up happening: The women with a something-is-better-than-nothing attitude do a few minutes of crunches, pushups, and lunges in their living room. Better than nothing? Sure. Best they can do? Not even close.

Whether you’re short on time or motivation—or you’re tired, or can’t make it to the gym—this routine will keep you on track to a hot body. It’s five exercises, five minutes, but that doesn’t mean it’s a breeze: Just as with sprints on a treadmill, you’re going to have to push hard. (That’s what helps dial up the calorie burn and your metabolism.) Plenty of moves can leave your lungs and muscles burning, but this workout is designed to build functional, balanced total-body strength—and, of course, kick-start your fat burners—in as little as five minutes.

Think of this as a piece of your weekly puzzle: Do it when you’re traveling or stuck at home with no equipment. Or, if you’re thinking about skipping your planned 45-minute workout, commit to finishing this (even at half speed). When you’re not pressed for time, do the circuit three to five times for a longer sweat session. (It’s also a great back-pocket workout, for when you get to the gym with no plan and need something effective and easy to remember.)

The following workout is from my new book, Shape-Up Shortcuts. It’s a shortcut, fat-burning workout that actually works. It’s also one that leaves you with zero excuses.

Interval Exchange

The workout couldn’t be simpler: Choose one of the interval patterns here and complete the following exercises in order. Both of them burn calories, build muscle, and blast fat, but the different work-to-rest ratios generate a slightly different metabolic response. Alternating between them can help speed up results and offer just enough variety to fight mental fatigue.

30:30 Complete as many reps as you can in 30 seconds, then rest for 30 seconds before moving on to the next exercise. (Rest 60 seconds at the end if you’re doing more than one round.)

50:10 Complete as many reps as you can in 50 seconds, then rest for 10 seconds before moving on to the next exercise. (Rest 60 seconds at the end if you’re doing more than one round.)

MOVE 1 Marching Glute Bridge

Lie faceup with your knees bent, feet flat on the floor. Raise your hips so your body forms a straight line from shoulders to knees (a). Lift your right knee toward your chest (b). Hold for two seconds; lower and repeat with your left leg. That’s one rep.

MOVE 2 Inverted Shoulder Press

Place your hands on the floor outside your shoulders and raise your hips so that your torso is nearly perpendicular to the floor (a). From that position, bend your elbows to lower your body until your head almost touches the floor (b). Pause, then push back to start. That’s one rep.

Quick Tip: Place your feet on a step or bench to increase the challenge.

MOVE 3 Alternating Switch Lunge

Step your right leg forward and bend both knees to lower into a lunge (a). Press through your right heel to return to standing, keeping your foot lifted, then immediately step your right foot back and lower into a lunge (b). Press through your left heel to return to standing. That’s one rep.

Quick Tip: Make it easier by placing your foot on the floor each time you pass the starting position.

MOVE 4 Skater Hops

Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor (a). Jump to the right and land on your right foot, bringing your left foot slightly off the floor (b). That’s one rep. Jump to the left and continue alternating as quickly as possible.

MOVE 5 Rotating T Extension

Start in a pushup position (a). Keeping your arms straight and your core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T (b). Hold for three seconds, then return to start and repeat on the other side. That’s one rep.

Quick Tip: Make it harder by adding a pushup every time you move from side to side.

Best Abs Workout: Get Six Pack Abs in Weeks

Lose belly fat: Use this abs workout to get strong core muscles and sexy, flat abs in no time

You’ve been obsessing over your abs for almost two decades. That ends now. Because we laid out one of the best ab workouts for women to kick those elusive buggers out of hiding. Finally.

Why’s our plan so damn effective? Because it hits your entire core—not just your ab muscles but the muscles that support the spine—from all angles with a variety of moves that challenge your stability, balance, and rotational strength.

As for results: Do the moves two to three nonconsecutive days a week and you’ll notice a flat-out hot difference in just 30 days.

MOVE 1 Stability Ball Pelvic Tilt Crunch

SETS

3

REPS

12 – 15

REST

30 seconds

Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That’s 1 rep.

Body Works Chest, Abs, Hips, and Glutes

MOVE 2 Walk the Plank and Rotate

SETS

2

REPS

8 – 10

REST

30 seconds

Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That’s 1 rep.

Body Works Entire core, Shoulders, Chest, Back, and Hips

MOVE 3 Arm Pull Over Straight-Leg Crunch

SETS

3

REPS

15

REST

30 seconds

Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor (B). Return to start (don’t let your legs touch the floor). That’s 1 rep.

Body Works Upper Back, Abs, and Hips

MOVE 4 The Matrix

SETS

3

REPS

15

REST

30 seconds

Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That’s 1 rep.

MOVE 6 Prone Oblique Roll

SETS

2

REPS

12-15

REST

30 seconds

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center.

Body Works Shoulders, Chest, Obliques, Back, and Glutes

MOVE 7 Back Extension Rear Leg Raise

SETS

2

REPS

15

REST

30 seconds

Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That’s 1 rep.

Truth: You don’t need to spend hours at the gym to see fitness results. In fact, you can feel your muscles burn in as little as five minutes. Try this super-fast workout created by Gym Body Gain senior fitness editor Kush, author of the new book Shape-Up Shortcuts. You’ll do five exercises for five minutes—one exercise per minute—with minimal rest between moves. You can complete the sequence once or replay the video for a total of three to five circuits (15 to 25 minutes total).